Cable upright row

Muscles worked: Shoulders
Shoulders
🔧 cable machine 🔄 Also works with resistance band ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Position a cable at the lowest position possible and attach a straight bar. Reach down and grab the handle with a pronated grip and stand up with the arms straight. Take a deep breath then pull the handle high directly up the front of your body by driving your elbows high. Slowly lower the handle back to the starting position under control. Repeat for the desired number of repetitions.

Muscles Worked

Side delt
Secondary: Upper trapezius, Rear delt, Front delt, Biceps, Serratus anterior

Tips

Use a rope attachment if a straight bar causes wrist or shoulder discomfort. Keep elbows high but not above parallel. Slightly elevate shoulders with the traps if pain occurs. Avoid arching the back or letting momentum take over. Keep the head from jutting forward.

Similar exercises

Cable rope upright row Back · 🔧 Single Cable Machine, Rope Cable Attachment 2/10 Dumbbell upright row Shoulders · 🔧 Dumbbells 3/10 Cable seated row Back · 🔧 cable machine 2/10 Cable bar seated row Back, Shoulders · 🔧 Single Cable Machine, V-Bar Cable Attachment 2/10 Resistance band upright row Back · 🔧 Resistance band 2/10 Ez bar upright row Back · 🔧 EZ Bar 3/10 Cable single arm row Back, Shoulders · 🔧 Single Cable Machine 2/10 Cable machine seated row Back · 🔧 cable machine 2/10
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